Last updated: October 2026
The best tea for sleep is a caffeine-free herbal tea. Chamomile has the most research behind it, followed by passionflower and valerian, though the studies are small and mixed. Lemon balm, lavender, rooibos and peppermint are good caffeine-free choices too. Drink it about an hour before bed, and skip caffeinated black, green and white tea in the evening.
Prefer a warm mug with magnesium? Our Magnesium Glycinate Sleep Complex is a berry drink you make like a tea.
Which Evopure product fits your bedtime routine?
We don’t make tea, but three of our products fit the same evening slot (checked against our product pages, October 2026).
| Product | Format | How it fits your evening | What to know |
|---|---|---|---|
| Magnesium Glycinate Sleep Complex | Berry drink powder, one 5g scoop | Hot like a tea, or cold, 30 minutes before bed | Caffeine-free. 148mg magnesium, plus glycine, L-theanine, chamomile, passionflower, hops and oat straw |
| Sleep CBD Oil with Passion Flower | Oil, 500mg (5%) or 1,000mg (10%) | Drops under the tongue, or in a chamomile (see CBD tea) | About 4 drops (500mg) or 2 drops (1,000mg) for 10mg |
| Reishi Mushroom Adaptogenic Complex | Reishi hot chocolate powder | 1 to 2 teaspoons in warm milk, earlier in the evening | Contains a little natural caffeine, so not your last drink |
Magnesium contributes to a reduction of tiredness and fatigue. Its herbs are ingredients, with no authorised claims.
The FSA’s 10mg a day figure is precautionary advice rather than a legal limit, set while longer-term safety research continues. At Evopure we think it is a very cautious figure, and many adults use more. If you go above it, increase slowly, and check with your GP or pharmacist first if you take any medication.
Value: the magnesium drink and reishi cacao make about 30 servings a pack, so divide the price by 30 for your cost per night. On the Sleep CBD Oil, the 1,000mg bottle is cheaper per mg. Subscribe and Save lowers every order, and you can skip, pause or cancel any time.
What you get with Evopure:
- Our CBD products: every batch third-party tested at ISO 17025 labs; request a batch report on our lab testing page.
- Sleep CBD Oil: broad spectrum and THC free (on each batch report), and on the FSA public list, linked to validated applications.
- Made in the UK, vegan and alcohol-free.
- Tracked Royal Mail delivery across the UK, dispatched the same day if you order before 3pm Monday to Thursday (delivery details). Unopened, unused items can be returned within 14 days (returns policy).
They’re food supplements, not medicines, and none of them is a treatment for insomnia or anxiety. Adults (18+) only. Ready to choose? Make the Magnesium Glycinate Sleep Complex your bedtime mug, add a few drops of Sleep CBD Oil to your chamomile, or keep the reishi cacao for earlier in the evening.
Our pick: Magnesium Glycinate Sleep Complex is a berry drink powder with 148mg of magnesium a scoop from bisglycinate and citrate, plus glycine and L-theanine. Magnesium contributes to a reduction of tiredness and fatigue.
Add Magnesium Glycinate Sleep Complex to bag See ingredients and reviews
Vegan and made in the UK. Free UK delivery over £45, 14-day returns on unopened items.
Best teas for sleep ranked by evidence
Ranked on the quality of the human research. None of these is a treatment for insomnia, and most studies are small, short or used extracts rather than tea.
| Tea | What studies looked at | Evidence | Cautions |
|---|---|---|---|
| 1. Chamomile Mild, floral, apple-like |
12 randomised trials in a 2019 review, plus one two-week tea trial in new mothers with poor sleep | Moderate for sleep quality scores; no clear effect on insomnia | Allergy to daisies, ragweed and related plants; reported interactions with warfarin |
| 2. Passionflower Mild, grassy |
A nightly cup of passionflower tea for a week against a placebo tea, in 41 healthy adults aged 18 to 35 | Low: one small tea trial, with better self-rated sleep quality | Not in pregnancy; can cause drowsiness or dizziness |
| 3. Valerian Earthy, strong smell |
16 trials with 1,093 people, mostly root extracts at varying doses | Low to moderate and mixed; many trials had design problems | Not with alcohol or sedatives; headache, stomach upset, vivid dreams |
| 4. Lemon balm Lemony, fresh |
Small studies of concentrated extracts, not tea | Low | Ask a pharmacist if you take regular medicines |
| 5. Lavender Floral |
One small tea trial in new mothers (fatigue and mood); most other research is on lavender scent | Low for sleep | Oral lavender can cause nausea, headache or loose stools in some people |
| 6. Rooibos Sweet, nutty |
No sleep studies | None, but naturally caffeine-free | A good evening swap for builder’s tea |
| 7. Peppermint Fresh |
No sleep studies | None, but caffeine-free | Peppermint oil can cause heartburn in some people |
See passionflower for sleep and natural sleep aids ranked by evidence.
What about magnolia bark?
Magnolia bark turns up in some night-time blends and supplements. The research we found on magnolol, its main compound, was in mice rather than people, and nothing has tested magnolia bark tea for sleep, so we haven’t ranked it.
UK bedtime and sleepy tea brands
Supermarket sleep teas usually mix chamomile, lavender, lemon balm and sometimes valerian, which carries the cautions above. Here’s what four popular blends listed on each brand’s UK site in October 2026 (Evopure isn’t connected with them):
| Blend | Main herbs | Valerian per bag |
|---|---|---|
| Pukka Night Time | Oat tops, lavender, limeflower, chamomile | About 49mg |
| Twinings Superblends Sleep | Passionflower, apple, camomile, spices | None (two sister blends add it) |
| Yogi Bedtime | Fennel, chamomile, peppermint, lemon balm | About 108mg |
| Clipper Sleep Easy | Cinnamon, chamomile, rooibos, lemon balm | About 100mg |
All four are caffeine-free. Per-bag figures are our estimates from pack weights and percentages.
What the research on each tea shows
Chamomile
A 2019 review of 12 randomised trials pooled the sleep quality results and found an improvement, but the only insomnia trial showed no significant change. In a 2011 pilot trial, 34 adults with long-term insomnia took a chamomile extract (270mg twice a day) or a placebo for four weeks, with no clear difference in sleep diaries.
One trial used actual tea, in 80 new mothers in Taiwan with poor sleep: the tea group scored better on one sleep measure at two weeks, but not at four. More in our chamomile tea guide.
Passionflower
An Australian trial had 41 healthy young adults drink a cup of passionflower tea each night for a week, and a placebo tea for another week. Of six sleep diary measures, only self-rated sleep quality came out better with passionflower, in people without a sleep disorder.
Valerian
A 2006 review of 16 trials (1,093 people) found that in the six studies reporting whether sleep quality improved, people on valerian were 1.8 times as likely to say it had. The authors also found most studies had significant design problems and signs of publication bias. A 2015 review of herbal medicines for insomnia, including valerian and chamomile, found no significant difference from placebo on any of 13 measures. More in our guide to valerian root: dose, side effects and safety.
Lemon balm
Lemon balm sleep research uses extracts, not tea. The most recent is a 2024 placebo-controlled crossover trial of a specially formulated extract, run by researchers with links to a supplement company. See our full guide to lemon balm benefits, tea and side effects.
Lavender
The only lavender tea trial we found gave 80 sleep-disturbed new mothers a daily cup for two weeks. It reported less fatigue and lower depression scores in the tea group at two weeks, but the differences had faded by four weeks. Most other lavender research is on its scent. For oil, pillow sprays and capsules too, see our guide to lavender for sleep.
Rooibos and peppermint
Neither has been studied for sleep. They earn their place as tasty caffeine-free swaps for an evening builder’s brew.
Teas to avoid before bed, and how much caffeine is in tea
| Drink | Caffeine |
|---|---|
| Black tea (builder’s, Earl Grey, English breakfast) | About 75mg per cup, according to the NHS |
| Green and white tea | Contain caffeine too. The NHS uses the same 75mg a cup figure for green tea as for black |
| Matcha | Concentrated green tea, often high in caffeine |
| Chai | Usually made with black tea |
| Decaf tea | Less than 12mg per serving in a lab test |
| Herbal teas | None detected in the same test |
| Hot chocolate, including reishi cacao | A little natural caffeine from the cocoa |
For comparison, the NHS puts a cup of instant coffee at about 100mg and a can of cola at about 40mg. A US lab test of 20 brewed teas found white, green and black teas ranged from 14 to 61mg per serving, with no consistent difference between the types: steeping time mattered more.
Is your bedtime tea really caffeine-free? Quick checks
- Herbal is caffeine-free: chamomile, peppermint and other infusions don’t come from the tea plant. Rooibos, from a South African bush, is naturally caffeine-free too.
- Decaf isn’t herbal: some bedtime blends use decaffeinated black tea, which still has a little caffeine (under 12mg a serving in the lab test above). If you’re sensitive, look for “caffeine-free” rather than “decaf”. Decaf coffee is similar: see how much caffeine is in decaf coffee.
- Read the ingredients: green tea, matcha, guarana or cacao can turn up in “calm” or “night” blends.
When should you stop drinking normal tea?
The NHS advice for insomnia is no tea or coffee for at least 6 hours before bed. In one US sleep study, a large 400mg dose of caffeine (more than five cups of tea at the NHS figure) taken 6 hours before bed still cut into people’s sleep. If you go to bed at 11pm, make your last normal cuppa around 5pm, then switch to herbal or decaf. See how long caffeine lasts, caffeine and anxiety and, if you’re cutting back, how to cut down on caffeine without the headaches. Green tea and matcha are daytime drinks too.
How to make a bedtime tea, and when to drink it
- Use 1 tea bag or 1 to 2 teaspoons of dried herbs per mug.
- Pour on freshly boiled water and cover the mug to keep the oils in.
- Steep for 5 to 10 minutes for a stronger tea.
- Add honey or a slice of lemon if you like.
- Drink it about an hour before bed. Finishing your mug earlier means fewer loo trips in the night (see waking up to pee at night).
- One mug is plenty. If you often wake up needing a wee, have a smaller mug and move it earlier. NHS bladder advice gives the example of having your last drink at 8pm instead of 10pm.
- Don’t cut fluids overall: the same advice says to keep drinking 6 to 8 cups of fluid a day, about 2 litres, with fewer caffeinated drinks such as tea, coffee, chocolate and cola. Drink earlier in the day rather than less.
- Take breaks: passionflower tea has been studied for about a week, and valerian is considered safe for short-term use, so don’t rely on either every night for months.
Make it part of a wind-down: dim lights, no screens, a book. See how to sleep better and eating before bed. You can also stir a few drops of CBD oil into a herbal brew: see how to make CBD tea.
The warm drink ritual: why the mug matters
Even where the herb has little research, making a caffeine-free drink at the same time each night is a useful signal. It marks the end of the day, gets you off screens and gives your evening a predictable shape. It also replaces the evening builder’s tea or coffee, often the bigger change.
Keep expectations realistic. The NHS says over-the-counter sleep aids, including those with valerian or lavender, cannot cure insomnia. If poor sleep goes on for months, see your GP: they may offer cognitive behavioural therapy (CBT), which helps change the thoughts and habits that keep you awake, and they now rarely prescribe sleeping pills. See our guide to insomnia: symptoms, causes and how to beat it and where a warm drink fits in a bedtime routine.
Best tea for sleep and anxiety
Chamomile, lemon balm and passionflower are the usual picks when a busy mind keeps you awake. The research is small, and none has an authorised health claim:
- Chamomile: the 2019 review above pooled three trials on anxiety and found no clear difference, though small trials in generalised anxiety disorder showed modest changes.
- Lemon balm: a 2021 review found better anxiety scores than placebo, but the trials were few, used extracts rather than tea and varied widely.
- Passionflower: a Cochrane review found only two trials, too few to draw conclusions.
If anxiety regularly stops you sleeping, see anxiety at night and how to stop overthinking, and speak to your GP if it is affecting your days as well as your nights. Weighing up CBD for the anxiety side? Our guide to the best CBD oil for anxiety in the UK explains what the research does and doesn’t show.
Not a tea fan? Other bedtime drinks
| Drink | Why people choose it |
|---|---|
| Warm milk or a milky drink | A comforting classic |
| Reishi hot chocolate | Cacao with reishi, a traditional evening mushroom. It contains a little natural caffeine from the cacao, so it isn’t caffeine-free. See is hot chocolate good before bed? |
| A magnesium drink | Caffeine-free, warm or cold. Magnesium contributes to normal psychological function. See magnesium for sleep |
| Tart cherry juice | See tart cherry and sleep |
| The sleepy girl mocktail | See sleepy girl mocktail |
For our own magnesium drink, CBD oil and reishi cacao, see which Evopure product fits your bedtime routine.
Who should avoid which tea
- Chamomile allergy: avoid chamomile if you’re allergic to ragweed, chrysanthemums, marigolds, daisies or related plants (the daisy family). Reactions can occasionally be severe.
- Valerian: can cause morning grogginess, headache, stomach upset or vivid dreams. Don’t combine it with alcohol, sedatives or sleeping tablets.
- Passionflower: should not be used in pregnancy, as it may bring on contractions. It can cause drowsiness and dizziness.
- Pregnancy and breastfeeding: little is known about the safety of chamomile, valerian, lavender or passionflower while pregnant or breastfeeding. In pregnancy, the NHS advises no more than 4 cups of herbal tea a day and avoiding teas containing liquorice root. Check with your midwife or GP before drinking herbal teas regularly. We don’t recommend our products during pregnancy or breastfeeding.
- Medicines: interactions between chamomile and warfarin (a blood thinner) and some other medicines have been reported. Ask your GP or pharmacist before using herbal teas regularly if you take sedatives, blood thinners or any other regular medication.
- Reflux: peppermint tea appears to be safe, but peppermint oil can cause heartburn in some people, so choose another tea if you get reflux at night. See acid reflux at night.
- Children: ask a GP or pharmacist before giving herbal teas to children. All Evopure products are for adults (18+) only.
Related guides
- The best CBD oil for sleep in the UK
- Foods that help you sleep, ranked by evidence
- Holy basil (tulsi) tea and reishi tea
- Lettuce water: what the research tested
- Banana tea and bananas before bed
- Hops and their scent: what are terpenes?
- Why a sore throat is worse at night
- How much L-theanine is in tea
- Reishi benefits and side effects (no human sleep trials yet)
- Passion flower tea benefits, doses and safety
- Sleep gift box ideas and does Horlicks help you sleep?
- Melatonin in the UK (prescription-only)
- Twinings menopause tea
- Reishi is the usual evening choice for mushroom tea, though human sleep trials are still lacking.
- Reishi is often sold as a bedtime drink; our guide to reishi mushroom for sleep looks at the evidence.
FAQs
What is the best tea for sleep?
Chamomile has the most research, linked to better sleep quality. Passionflower, valerian and lemon balm are other popular caffeine-free choices.
Does chamomile tea help you sleep?
A 2019 meta-analysis found chamomile improved sleep quality, though it didn’t show a clear effect on insomnia itself. Most of the studies were small, and the main insomnia trial used an extract rather than tea.
What tea should I avoid before bed?
Black, green, white tea, matcha and chai, as they contain caffeine. The NHS puts a cup of black or green tea at about 75mg, and suggests no tea or coffee for at least 6 hours before bed.
When should I drink sleep tea?
About an hour before bed, as part of a wind-down routine. Finishing your mug earlier means fewer loo trips; if you still wake needing a wee, have a smaller mug.
Is it OK to drink sleep tea every night?
Most caffeine-free herbal teas are fine for healthy adults. Valerian and passionflower have mainly been studied short term, so take breaks from those. Check with a pharmacist if you take medicines, or your midwife if pregnant.
Does decaf tea affect sleep?
Decaf tea still has a little caffeine: a lab test found less than 12mg a serving, against 14 to 61mg for regular tea. That is small, but if you’re sensitive to caffeine, a herbal tea is the safer choice late in the evening.
Is lavender or chamomile tea better for sleep?
Chamomile has more research. Lavender tea has very little: the one small trial we found was in new mothers and looked mainly at fatigue and mood. Most lavender sleep research is on its scent rather than tea. Many sleep blends combine the two.
Is valerian tea safe?
Valerian is generally considered safe for short-term use by most adults. Side effects can include headache, stomach upset and vivid dreams. Don’t combine it with alcohol, sedatives or sleeping tablets, and check with your GP or midwife first if you’re pregnant or breastfeeding, as little is known about its safety then.
Does sleepy tea actually work?
No sleepy tea is proven as a sleep aid. Chamomile has the most research, with small gains in sleep quality scores; valerian results are mixed. Swapping an evening builder’s tea for a caffeine-free mug is often the bigger change.
Which Evopure product works like a bedtime tea?
The Magnesium Glycinate Sleep Complex, a caffeine-free berry drink you stir into hot water. It gives 148mg of magnesium per serving, and magnesium contributes to a reduction of tiredness and fatigue.
Can I add CBD oil to a bedtime tea, and how many drops is 10mg?
Yes. CBD dissolves in fat, so stir the drops into a splash of milk or honey first. On our Sleep CBD Oil, 10mg is about 4 drops (500mg) or 2 drops (1,000mg). Check with your GP or pharmacist first if you take medication.
Sources
- Hieu TH et al (2019). Therapeutic efficacy and safety of chamomile for state anxiety, generalized anxiety disorder, insomnia, and sleep quality: a systematic review and meta-analysis. Phytotherapy Research.
- Zick SM et al (2011). Preliminary examination of the efficacy and safety of a standardized chamomile extract for chronic primary insomnia: a randomized placebo-controlled pilot study. BMC Complementary and Alternative Medicine.
- Chang SM, Chen CH (2016). Effects of an intervention with drinking chamomile tea on sleep quality and depression in sleep disturbed postnatal women: a randomized controlled trial. Journal of Advanced Nursing.
- Ngan A, Conduit R (2011). A double-blind, placebo-controlled investigation of the effects of Passiflora incarnata (passionflower) herbal tea on subjective sleep quality. Phytotherapy Research.
- Bent S et al (2006). Valerian for sleep: a systematic review and meta-analysis. American Journal of Medicine.
- Leach MJ, Page AT (2015). Herbal medicine for insomnia: a systematic review and meta-analysis. Sleep Medicine Reviews.
- Di Pierro F et al (2024). Effects of Melissa officinalis phytosome on sleep quality: results of a prospective, double-blind, placebo-controlled, and cross-over study. Nutrients.
- Chen SL, Chen CH (2015). Effects of lavender tea on fatigue, depression, and maternal-infant attachment in sleep-disturbed postnatal women. Worldviews on Evidence-Based Nursing.
- Ghazizadeh J et al (2021). The effects of lemon balm (Melissa officinalis L.) on depression and anxiety in clinical trials: a systematic review and meta-analysis. Phytotherapy Research.
- Miyasaka LS et al (2007). Passiflora for anxiety disorder. Cochrane Database of Systematic Reviews.
- Pretorius L et al (2023). Translation of preclinical ethnomedicine data in LMICs: the example of rooibos. Frontiers in Pharmacology.
- Chen CR et al (2012). Magnolol, a major bioactive constituent of the bark of Magnolia officinalis, induces sleep via the benzodiazepine site of GABA(A) receptor in mice. Neuropharmacology.
- Chin JM et al (2008). Caffeine content of brewed teas. Journal of Analytical Toxicology.
- Drake C et al (2013). Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. Journal of Clinical Sleep Medicine.
- NHS. Insomnia.
- NHS. Foods to avoid in pregnancy (caffeine content of drinks and herbal teas).
- Guy’s and St Thomas’ NHS Foundation Trust. Nocturia: getting up at night to pee.
- NCCIH (US National Institutes of Health). Chamomile, Valerian, Passionflower, Lavender and Peppermint oil: usefulness and safety.
This guide is general information, not medical advice. Evopure makes the Reishi Mushroom Adaptogenic Complex, Magnesium Glycinate Sleep Complex and Sleep CBD Oil.
